Dark leafy greens rate high as an excellent source of vitamin C, fiber and phytochemicals. They also have a significant amount of beta-carotene, which promotes better eyesight; folate, which can help reduce the risk of birth defects before and during pregnancy; and sulforaphane and indoles, which may protect against cancer.

Guest expert: Jackie Keller, Nutrition Educator and Founder of Nutrifit

• Leafy greens are a great source of vitamin A for healthy vision and Vitamin C for antioxidants that fight cancer.
  
• Good choices of dark, leafy greens include chard, kale, spinach, and arugula.
  
• Other dark leafy vegetables include cabbage, chicory, dandelion greens and collard greens.
  
• Good choices of cruciferous dark, leafy greens include: mustard greens, collard greens and purple cabbage

Pan-Wilted Red Chard & Mustard Greens with Balsamic Vinegar Syrup
Yield: 4 side or appetizer portions

Ingredients:

1 large bunch red chard, washed, center ribs removed, leaves torn or cut
1 large bunch mustard greens, washed, center ribs removed, leaves torn or cut
2 oz. turkey bacon (lean) or Canadian bacon, finely minced
1 oz. pistachio nuts, finely chopped
3 cloves garlic, peeled and slivered
1 medium shallot, peeled and minced
1 large ear sweet corn, kernels cut off the cob
1 large yellow pepper, cored, seeded and cut into pieces
1 oz. balsamic vinegar
fresh cracked pepper, to taste
4 sprigs cilantro leaves, chopped for garnish
For syrup: 1/2 cup balsamic vinegar

Directions:

1. Heat a large non-stick sauté pan until extremely hot.
   
2. Add turkey bacon and sauté until crispy, stirring frequently.
   
3. Add garlic and shallots and cook until golden brown.
   
4. Add red chard and mustard greens and sauté until slightly wilted.
   
5. Deglaze pan with ounce of balsamic vinegar and stir well. Allow vinegar to brine the greens mixture while stirring gently.
   
6. To make syrup, cook 1/2 cup balsamic vinegar in a small saucepan to reduce it by three-fourths of its volume--until a light syrup forms and coats back of a spoon.
   
7. To plate: Plate wilted greens mixture. Add chopped pistachios, chopped cilantro leaves and cracked pepper on top. Surround greens with balsamic vinegar syrup.

Resources

Nutrifit
Jackie Keller, founder and Nutrition Educator
Website: www.nutrifitonline.com

Whole Foods Market Brentwood
Website: www.wholefoodsmarket.com